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White bread vs. Chocolate — In-Depth Nutrition Comparison

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Differences between white bread and chocolate

  • White bread has more vitamin B1, selenium, and vitamin B3, while chocolate has more copper, iron, manganese, magnesium, and fiber.
  • Chocolate's daily need coverage for copper is 103% higher.
  • Chocolate contains 21 times less vitamin B1 than white bread. White bread contains 0.533mg of vitamin B1, while chocolate contains 0.025mg.
  • The amount of sodium in chocolate is lower.
  • Chocolate has a lower glycemic index. The glycemic index of chocolate is 23, while the glycemic index of white bread is 73.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Chocolate, dark, 45- 59% cacao solids.

Infographic

White bread vs Chocolate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +157.1%
Contains more SeleniumSelenium +633.3%
Contains more MagnesiumMagnesium +534.8%
Contains more PotassiumPotassium +343.7%
Contains more IronIron +122.2%
Contains more CopperCopper +917.8%
Contains more ZincZinc +171.6%
Contains more PhosphorusPhosphorus +110.2%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +164.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin B1Vitamin B1 +2032%
Contains more Vitamin B2Vitamin B2 +386%
Contains more Vitamin B3Vitamin B3 +559.3%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +107.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3950%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +81.4%
Contains more WaterWater +3654.6%
Contains more OtherOther +16.5%
Contains more FatsFats +839.3%
Contains more CarbsCarbs +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +46.7%
Contains more Mono. FatMonounsaturated fat +1492.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White bread Chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient White bread Chocolate DV% diff.
Copper 0.101mg 1.028mg 103%
Saturated fat 0.698g 18.519g 81%
Iron 3.61mg 8.02mg 55%
Fats 3.33g 31.28g 43%
Vitamin B1 0.533mg 0.025mg 42%
Manganese 0.536mg 1.419mg 38%
Selenium 22µg 3µg 35%
Magnesium 23mg 146mg 29%
Folate 111µg 28%
Vitamin B3 4.78mg 0.725mg 25%
Monounsaturated fat 0.599g 9.54g 22%
Sodium 490mg 24mg 20%
Fiber 2.7g 7g 17%
Vitamin B2 0.243mg 0.05mg 15%
Starch 37.17g 15%
Phosphorus 98mg 206mg 15%
Calories 266kcal 546kcal 14%
Potassium 126mg 559mg 13%
Zinc 0.74mg 2.01mg 12%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Calcium 144mg 56mg 9%
Protein 8.85g 4.88g 8%
Vitamin K 0.2µg 8.1µg 7%
Vitamin B5 0.536mg 0.297mg 5%
Carbs 49.42g 61.17g 4%
Cholesterol 0mg 8mg 3%
Choline 14.6mg 3%
Vitamin B6 0.087mg 0.042mg 3%
Fructose 2.43g 0g 3%
Polyunsaturated fat 1.602g 1.092g 3%
Vitamin E 0.22mg 0.54mg 2%
Net carbs 46.72g 54.17g N/A
Sugar 5.67g 47.9g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.027g 0.112g N/A
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - ALA 0.166g 0.085g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
White bread
9%
Chocolate
Minerals Daily Need Coverage Score
56%
White bread
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 42.23g)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 17.821g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $2)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 466mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.